Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

9 Factors That Influence Testosterone Levels

In the last several weeks testosterone has come up on a pretty regular basis. I’ve written about it before, of course, but there’s something about the novel elements (e.g. solar irradiation for certain choice body parts) in recent conversations that’s kept the exchange going. I thought I’d pull back from the peripheral findings a bit today and re-center the discussion.

As you know, testosterone plays a pivotal role not just for libido levels (although we won’t leave that out), but also for bone density, protein synthesis and muscle building, hair growth, estrogen production, red blood cell production, sperm production—amid other key functions in the body (for men and women by the way).

So, what are some factors that influence testosterone levels for the better and worse for both genders? What are the mechanisms behind these associations? And how do they relate to a healthy Primal life?

Let’s dig in…

Understanding the Testosterone Spectrum

The first question that always comes up is what “normal” or desirable levels should be. As with many of the measurements and markers we seek out, I tend to trust how I feel more than what a single number in time reflects. It’s one thing to suspect you might have a deficiency based on symptoms, but it’s another to talk lab values.

My preference at this point would be seek out something like a 24-hour Dutch test. These kinds of tests, which take both urine and saliva samples across the course of a day, can provide a more accurate picture of your hormonal situation, shedding light on hormonal interplays and recognizing that the relationships between testosterone, estrogen, cortisol and certain other hormones matter.

And while I’d like to say you could interpret these results yourself, it’s probably best not to rely solely on that. Consider enlisting the help of a holistic practitioner or Primal Health Coach to guide you through the process of looking at the full picture. This way, you’ll have support for making change that works for you individually, and I don’t have to make troublesome sweeping statements of what a “normal” testosterone level would be for a man or woman of X age. The truth is, it’s almost always more complicated than that. A study out earlier this year attempted to clarify the question for men at least, but as you’ll note—it’s not about hitting an exact number by any stretch.

What Impacts Testosterone?

Back in the day, ancient Greeks were known to knock back a goat testicle or three to boost stamina and athletic performance, while ancient Chinese remedies for impotence continue to prescribe the consumption of various unfortunate animals’ reproductive organs.

But while feasting on the testicles of a goat or the penis of a tiger won’t result in any appreciable gains, certain social, dietary and physiological changes can.

Vitamins and Minerals

While nothing beats a well-rounded Primal eating regime, there’s certain vitamins and minerals that play a distinctive role in T levels. Of course there’s vitamin D, one of the most critical vitamins in the human body (and something most Americans are deficient in). Whether you synthesize it from sun exposure or pop a couple quality, high-potency supplements each day, some research suggests that increased circulating vitamin D in the body correlates to elevated T.Other studies suggest otherwise, but there’s certainly no harm (and a lot of benefits) in getting a bit more D in your life.

Animal testing also suggests that getting adequate levels of vitamin C each day could boost testosterone. A study that gave male rats either 500 or 250 mg/kg ascorbic acid per day found that epididymal sperm concentrations and plasma testosterone were both significantly increased compared to the control group. Another study found that both vitamin C and E were beneficial for improving rabbit semen quality (and by association, testosterone), and that vitamin E appeared even more effective than C.

And then there’s zinc. I’m always a little hesitant to supplement with this trace mineral as it’s easy to go overboard (and needs to be balanced with copper intake), but zinc appears to modulate serum testosterone to a notable degree. A deficiency likely means a drop in T, while supplementing up to normal levels can restore healthy levels. Stick to zinc-rich foods like oysters or grass-fed beef and you should be just fine.

Too Much Green Stuff, Not Enough Meat

This one will come as no great surprise to those of a paleo or Primal inclination: red meat consumption supports healthy testosterone levels. Not only is it an excellent source of zinc, it’s also the most potent source of the amino acid carnitine, which has been linked to improved fertility. The high saturated fat content of the likes of beef and lamb, along with a decent omega 3-6 ratio in pastured versions, doesn’t hurt either.

With those kind of stats, it’s easy to see how a diet lacking in red meat might spell danger for testosterone. Veering away from meat consumption can also result in a calorie deficit for some who aren’t paying attention, which may in turn contribute to reduced T synthesis.

Resistance Training

As you well know, I’m a huge fan of lifting heavy things, one reason being it’s beneficial influence on testosterone levels. As this 2017 study shows, the rise in T activity following an intense bout of resistance exercise is temporary but significant, the effects of which can be felt several hours afterwards.

Generally speaking, the heavier you lift the better, with research suggesting that resting 90 seconds between sets may promote the greatest T mobilization. Another study found that professional rugby players’ testosterone levels responded best to a workout consisting of 5 sets of high pull, bench press, squat and chin-ups at 15 reps each, this time with a 1-minute rest. There remains a lot of variation between studies, so play around with different resistance regimes and see what works best for you.

Sprinting

My other great love when it comes to exercise is sprints, and these too can work wonders for your ailing T levels. The beauty of these short, sharp bursts of energy is their ability to keep cortisol, testosterone’s arch-nemesis, to a minimum. A 2016 study found that 5 bouts of ten-second sprint cycling promoted a significant rise in T compared to control groups, for both men and women. Interestingly, those with higher pre-test T showed a smaller T response to the sprints.Another study indicated that athletes who exhibit good sprint capacity tend to have a higher basal T level.

Overtraining

On the other hand…here’s another reminder to ditch the chronic cardio and not shortchange recovery. A study that followed a professional soccer team over the course of a competitive season found that testosterone levels steadily declined over the course of the season, with corresponding increases in cortisol. Unsurprisingly, the soccer players exhibited a decrease in muscle mass and increase in fat from overtraining and overexertion—not ideal for professional athletes or anyone.

Likewise, professional basketball players, for example, tend to show a steady decrease in total testosterone over the course of a season. Another basketball study found that the higher the average playing time of each player over the course of a season, the lower their T.

When we look at endurance-type exercise and sports, the same holds true. A 2014 study that examined the hormonal impacts of ultra-marathons in men found that testosterone levels were markedly decreased post-race, with those depleted T levels still apparent a day later. Even in considerably shorter endurance runs, it appears that testosterone levels tend to take a bit of a dive.

Stress

As I’ve already mentioned, when cortisol is elevated, testosterone is diminished—that’s why exercising too frequently or too long is bad news for T. When both are in balance, they complement each other nicely—cortisol promotes muscle wasting and fat gain, while testosterone facilitates muscular hypertrophy and development of lean mass.

But with your hormonal balance out of whack, cortisol can reign supreme. When the body is in a state of chronic stress (physical, emotional, or both) it can be difficult, if not impossible, to achieve those testosterone gains you’ve been striving for. The solution, then, is to stay well away from stress wherever possible.

Healthy Fats

Research shows that low-fat diets are a poor choice for maintaining healthy T levels. Ironically, much of the research demonstrating this principle was conducted in the 1980s, when the low-fat craze was building steam.

Those studies may be old, but they were relatively conclusive in their findings. One published in 1983 showed significant reductions in total T concentrations after switching healthy middle aged men to a low fat diet. Another, published a year later, demonstrated that cutting men’s fat consumption from around 40% to 25% reduced their T levels significantly, but that this drop could be easily reversed simply by upping the fat content once more. A similar 1987 study found that testosterone exhibited much the same response in women after switching to a low-fat diet.

And while it’s more than a little difficult to ferret out the influence of different types of fats on T levels, the limited available evidence certainly supports the argument for healthy fats over typical polyunsaturated forms. This study, for example, found positive correlations between both monounsaturated and saturated fats and T levels, while pro-omega 6 polyunsaturated fat consumption showed a negative correlation.Another study showed that consumption of monounsaturated fat-rich argan and olive oils resulted in significant T increases.

Considering the average Primal diet is rich in both these fats, you should be just fine on this front. If you’re employing keto as a tool in your Primal arsenal, that works great, too. The higher healthy fat intake may offer a boost. Just be sure you’re not chronically low in total caloric intake (those who are trying to lose weight don’t need to worry and can prioritize the weight loss, which can have its own positive impact on testosterone).

Estrogen

The influence that estrogen holds over testosterone ideally deserves its own post, but (for the sake of this already-lengthy piece) I’ll keep it brief. In most scenarios, excess estrogen (i.e. estrogen dominance) means diminished testosterone, a condition that affects both sexes but is far more common in women.

At this point, we can turn our attention to one of the leading culprits of hormonal imbalances and low T in women: oral contraceptives. On average, most oral contraceptives are 600 times more powerful in stimulating the synthesis of sex hormone binding globulin (SHBG) than the natural estradiol produced in our bodies. SHBG binds to sex hormones like testosterone, meaning oral contraceptives can dramatically lower both free T and total T in those women.

Of course, there’s plenty more environmental estrogenic overloads to blame here. Xeno-estrogens, synthetic compounds that mimic estrogen in the body, come from a myriad of sources—most notably from plastics like PVC or the inner coating of cans. While there’s a host of BPA-free plastics now on the market, your best bet is to stay well away from plastics in general.

Competitive Behavior

Testosterone influences aren’t limited to the physical. A 2015 study set out to examine the theory that societal expectations of gender influence testosterone production in both men and women. Researchers conducted tests designed to measure whether the act of wielding power, a decidedly masculine role in most societies, could actually elevate testosterone in both sexes. Turns out it could. They concluded that “cultural pushes for men to wield power and women to avoid doing so may partially explain, in addition to heritable factors, why testosterone levels tend to be higher in men than in women.”

Of course, this isn’t to say that if the exact same societal expectations were placed on both sexes, everyone would have relatively similar levels of testosterone. Biologically speaking, that’s wouldn’t make sense. What it does suggest is that “wielding” a sense of strength in our own lives may influence our testosterone levels. This isn’t an endorsement of narcissistic power games or chauvinistic attitudes. For me, competitive sports (especially individual ones) seem the logical answer, and research supports that choice. Failing that, one could always explore the murky waters of financial risk-taking. As for me, I’ll stick with a game of Ultimate.

But don’t expect these findings to be reflected in contemporary testosterone treatments any time soon. An article published a few months after the power-wielding study raised serious questions about the validity of that study, pointing out discrepancies in gender groups sizes, confounding factors with control conditions, and potential issues with the way in which they measured T. Still, while the findings are by no means cut and dry, the overwhelming consensus is that competitive behaviors very much play a pivotal role in testosterone production.

Nonetheless, there are two sides to competition as everyone knows with the potential for negative as well as positive responses. How we incorporate competition into our lives in healthy ways is an intriguing and personal question, but the takeaway here for me is an invitation to play more than power. What say you?

Thanks for reading, everyone. Thoughts, questions, requests for follow-up information or commentary? Share them below, and take care.

Mark, After ~5 years of primal living, and feeling generally great, my testosterone levels fell below the lower end of standard ranges. Monthly shots of cypionate have brought me back into the upper end of the range, my libido is improved and all else is well. This is obviously not primal, but what do you think?

I had my testosterone checked several years ago by the doctor. It was only a few units above “low.” I’ve since decided that couldn’t be the whole store. I have (and had) no symptoms of low T. Like the article said, it’s more complicated than a simple number.

You were much lower than you thought. Normal ranges are based on the normal population – inactive, overweight, and eating poorly. Normal is actually low and healthy levels are considered high and that people are not recognizing the chronic low l(normal) symptoms for what they are and think everything is fine because they’ve never experienced healthy.

You are right Mark H. Your testosterone level can be much lower than you think. People don’t realize the “average” testosterone range goes from 280-1100 (ng/DL). The reason for such a huge range is they took info from 20 to 80 year olds to make a “normal” range. Unfortunately this means you can be 30 years old and have the testosterone level of an 80 year old and it’s considered normal.

Well, let’s see, I have/had high muscle to fat ratio and ease in gaining muscle, lots of energy, generally positive mood, and perfectly adequate sexual function. None of those are symptoms of low testosterone.

Amen to that. I’ve only had a few T tests, last one in January. Doc suggested the patch, gf said, “Don’t you dare.” As in, you are already “driven”, age 71. Another anomaly I have is testicle size. Everything I read says that they are rough indicators of T levels, both species to species and within. Comments from lovers over the years and now with internet research, indicate that I am abnormal. Very. So, yes, the numbers don’t tell the full story.

1) Serum testosterone levels are only part of the equation. As with any hormone, sensitivity matters. Those who spent their formative years with very low testosterone (I know I’m not alone here) will be blown away by merely “average” amounts in adulthood. Conversely, men who bathed in testosterone in their youth may find that average levels are insufficient in adulthood.

2) Track testosterone levels by mood. High test leads to social confidence, risk-taking, and not sweating the small stuff. Low test leads to social anxiety, risk aversion, and obsessing over total BS. Low test leads to “grumpy old man” syndrome. Tracking test this way provides more reliable and frequent feedback at a lower price.

3) Grant that Vitamin C raises test in rodents but consider whether humans might be different in this regard. Indeed we don’t even synthesize Vitamin C, which may well be because we simply never needed to on our traditional diet of nose-to-tail fare. Rather, consider what roles demanded testosterone in our ancestors. Alpha hunter, for example. So eat like an alpha hunter (liver being the most obvious choice) and expect epigenetic changes to drive a masculinized phenotype, over and above gross nutrient content.

I’ve got more, but it’s actually time to go squat heavy, which may as well be thought #4.

Please man up, wolves are meant to run in packs, lone wolfing is ever so tiresome and ineffective though we do what we must.

I almost didn’t comment due to time… Then I read your comment. The Way Of Men is the way of the pack.

I agree with your first point. I especially agree that there’s so, so much more to the story. For instance, high testosterone will down regulate receptors / sensitivity to the stuff to create balance / homeostasis. Total testosterone looks great, right… but would you rather have high total testosterone (or) high free testosterone… then there’s the situation of low total testosterone with high free testosterone… then there’s high total testosterone with low free… I’m sure that I missed many scenarios but you get the point.

I personally don’t care that much about testosterone numbers… What I care about is the the downstream metabolite — DHT. All I’m going to say right now is that DHT is King!! This is what you want high (if you’re a man). This is what gives you strength… this is what gives you the alpha male feeling… this is the stuff that entrepreneurs have coursing through them. Nothing in nature survives without strength.. strength is what makes all other values possible.

The conversion of testosterone to DHT happens via 5-alpha reductase. For those interested, there are awesome articles online as it relates to how to increase DHT… they almost always have to do with eliminating 5-alpha reductase inhibitors from diet and lifestyle and adding in 5-alpha reductase promoters.

Grateful that you found the time to write this. I appreciate the cue to research 5-alpha reductase.

DHT sometimes gets a bad rap for promoting male pattern baldness, but this is perhaps a feature, not a bug. Just to throw this out there:

Long hair is a valuable sensory organ — both for proprioception and environmental awareness — but too much of it impairs thermoregulation. Receding hairline with long hair functions much like a horse’s mane. I only discovered this by accident pulling a heavy rickshaw for many miles at a stretch when I began to feel the effect strongly. There might be a similar logic behind certain traditional and aboriginal hairstyles.

The more DHT a man has, the more muscular strength, therefore the more challenged his thermoregulation. Whereas women and youth are not similarly challenged and therefore needn’t sacrifice this “sensory organ” in the same way.

Plausible, but hard to confirm, so if we don’t believe it, we can take it as a fairy tale.

Ok, I’ll join in this convo with a woman’s point of view. Totally agree that getting off hormonal birth control can work wonders. And agree with Mark that how we feel is much more important that specific numbers that can change over the course of a day. I have always heard that vitamin D is crucial for hormonal balance. I haven’t needed to supplement…I do fine with sun in the summer and tons of fatty fish (sardines and salmon multiple times per week) in the winter. Which of course are also providing the healthy fats needs. One more thing that I found helpful with hormonal balance is eating a raw carrot every day. Years ago I read about this…wish I could remember the source… and decided to give it a shot. It didn’t happen overnight, and I’ll spare you all the details, but I can honestly say that eating a raw carrot daily had a very favorable effect. The raw carrot thing is supposed to be helpful for men and women. I wrote a blog post about it called “Cheap and Easy” over a year ago which continues to be popular…if anyone wants more info from a woman’s point of view just google it.

Going primal has been a huge part of controlling PCOS symptoms for me. Thank you for sharing the information about raw carrots! How did I miss that memo? 🙂 I did a little research and it’s very interesting.

rockymountainelle the carrot thing is pretty amazing. It’s hard to believe something so simple can work but I definitely noticed a difference. I actually have an alarm set on my phone to remind me to eat a carrot!

I wouldn take those animal studies with a grain of salt, as ascorbic acid is not a true form of vitamin C but merely the outer layer that in real life acts as an anti oxidant. And never mind that the one used is also synthetic. Watch Dr. Darren Schmidt eye opening lecture on YouTubeRead on the subject, or read this fascinating article [http://www.thedoctorwithin.com/enzymes/ascorbic-acid-is-not-vitamin-c/].

I will concur that stress is definitely a testosterone killer, so take whatever steps to remedy it.

Of course Ascorbate and its salts are vitamin C. Humans (and a few other species) have lost the ability to synthesize ascorbate ourselves, but all other animals with the GULO enzyme synthesize ascobate 24/7, NOT some vitamin c complex. Coma patients are given ascorbate to sustain life, not a ‘complex’.. The formula, molecular mass and USP Monograph all reflect ascorbate. You are quoting pseudo-science.

Whether the body lost the ability to make vitamin c or not (I knew that it lost it) is irrelevant. Anyway, one doesn’t need that much as being promoted, when on a low carb and low sugar diet, or even ketosis and can get all the vitamin c he needs, provided he consumes internal organs (like a group of explorers to the arctic did), some vegetables and the occasional fruit. An orange won’t be a good example, as it’s load of sugar will will hinder whatever amount of c it has, as it uses the same pathway to enter the body. Lime or lemon on the other hand would be great and I am sure that it’s of no news to you. Main point: stay from synthetic supplements.

I am willing to bet that you haven’t read the article; if you had, you would have found out that it’s in line with what MDA advocates and might have learned a thing or two. Dr. Darren Schmidt who I have mentioned, also talks about the benefits of the keto diet and many of his lectures are in agreement and parallel to those of MDA.

Mark, you mentioned a little over a year ago on Dave Asprey’s Bulletproof podcast that you’ve been taking 100mg exogenous testosterone weekly as an anti aging strategy since age 60 but that you hadn’t noticed any difference taking it. I’m curious about why you continue to take it if you don’t notice a difference. Isn’t the subjective “how do I feel” more important than lab values of T levels? I’m also curious as to the science behind taking T as an anti aging strategy. Should we all just consider taking it regardless of our levels once we hit a certain age? Also what are the pros and cons of taking exogenous T? I’ve read that once you start taking it you have to take it for life because you stop producing it (or make less of it endogenously). Would love to see a post on this.

Perhaps off topic, but seeing as how the U.S. Open is happening now, I’ve always wondered how tennis players would compare with some of these athlete studies. Tennis is a unique combination of sprinting, strength, and endurance, and I’m unsure whether tennis falls under the “chronic cardio” category. Would be interesting to see a study about testosterone and other hormonal results in these amazing professional athletes.

Plenty of info online about TRT but rarely if ever from a primal perspective. Would be keen to see you explore TRT further for us paleos/primals. Whilst we can control to a large extent what we eat and drink it appears the modern world assaults our endocrine system through pollution etc…

(Appreciate you taking the time to gather this research into yet another easily read piece.)

I was actually just talking about this with my husband. He thinks that if there is something “wrong” with my hormones, I should fix it. I agree, but if what’s “wrong” is low testosterone due to breastfeeding, then is it “normal” for my current life state?

The other big one for me is stress. My husband is deployed and I have three kids, ages 5, almost 3, and 1.

I was taking ashwaganda and recently switched to rhodiola rosea because I ran out. Even with them, I’m still showing signs of high stress. I felt pretty hopeless, but this post gives me some ideas. Thank you!

Hi. I took rhodiola a few years ago but had a reaction to it – trembling, feeling generally odd. Hard to describe, but I stopped taking it immediately and returned the tablets to the Health Food Store I’d got them from. They were amazed that anyone would have a reaction, but I simply left the bottle on the counter as they weren’t sufficiently convinced to offer me a refund! So it’s just possible that rhodiola might somehow be contributing to your feelings of stress? Just a thought.

Sweetheart-if you have three little ones and your husband is deployed, how can you NOT be stressed? The year my son was deployed to Afghanistsn was such a difficult time on my life. Be kind to yourself.

Mark you addressed the issue of low fat diets but it seems a lot more has been said about the negative effect of low carb diets on testosterone levels. I would like to see you take that on in-depth, especially gaps many of us are experimenting with keto.

Okay, my two cents for those of you pondering supplemental testosterone – stick with the injections. You may be told about a cream/topical ointment that is “totally safe,” it’s not. We recently discovered that my 6 year old who has had life-long behavior issues (which led me to MDA in the first place) had been exposed to my father’s testosterone cream for most of her life even though he meticulously followed the directions to prevent secondary exposure. My mother and his dog have also been exposed (mom has thinning hair on head and growing hair on chin, ect…). We ran the gambit of trying to figure out my daughter’s odd behaviors and aggression over the years. First we cut out food dyes and synthetic additives, researching diet led me to MDA, she has had behavior interventions, psychologists, IEPs, etc… My mother began to suspect the testosterone cream after seeing something on TV. A little research showed that all of my daughter’s issues could be attributed to the secondary exposure. We consulted with an endocrinologist, who confirmed our suspicions about the exposure and my dad switched to injections immediately (about 6 months ago). Her behavior seems to have improved, but her worst months have always been in the winter, so we will see (we started supplementing with vitamin D last winter; before we discovered the exposure, just in case a vitamin D deficiency was causing her behavior). I’m told that it could take up to 9 months or more to get the testosterone out of her system, but there is NO long-term studies about early childhood exposure to testosterone in females. BE CAREFUL!!

There may be foods you can feed your daughter to help strip the body of the extra hormones. I know I ate radishes about 20 years ago to strip off the extra estrogen that I had for some reason. Don’t know if that would help the extra testosterone.

I try to discuss this with my male nutrition clients all the time but sometimes they seem closed off about it! Hormones are big if not the biggest piece in your overall health. I agree with all your points, thanks for sharing!

I just recently got my test levels checked as I just turned 30. 780 ng/dl. I had always assumed I was in about that average range. I know that taking one snap shot on one certain day means almost nothing but still nice to have. In order to get my general physician to test for it he had to submit the test for “patient feeling fatigued”. Insurance stuff.

Just wanted to point out that Boron is a primary nutrient in the production of the precursors for Testosterone and several other hormones. Studies have found Boron in a value of 10-12mg daily can increase Testosterone levels in women. Better yet they found through urine analysis that 100% of the Boron was eventually cycled out of the body so it did not build up at these levels.

I was diagnosed low T about five years ago and my studies lead me to Boron. I did blood testing of serum and free testosterone pre and post supplementation with 12mg of a high quality boron supplement. My testosterone levels pushed back up into normal ranges, rising by about 20% on Boron Supplementation alone. More importantly, I felt a big difference.

I continue to supplement with Boron and test annually. I have continued to stay in the lower ranges of normal. If I stop supplementation for three weeks or more, my energy levels start to crash and I develop other mild symptoms of low T.

I had my Thyroid removed several years ago due to cancer and have always wondered how that might influence testosterone production and the overall well being that could be attributed to multiple different hormones. Anyone else in that boat? There is tons of research and recommendations for those with malfunctioning thyroids, but very little for those of us without one.

High Mark, I saw your below thoughts on sunlight and testosterone, there is a book named Cultivating Male Sexual Energy by Mantak Chia and Michael Winn. Check it out or e mail me and I’ll send the chapter to you. It has My favorite unconventional way to increase testosterone is solar irradiation of the scrotum. I swear I read this in an old journal years ago but can no longer find the reference. Can anyone help? It’s plausible, seeing as how taking vitamin D to correct a deficiency can increase testosterone levels. There’s no better way to get vitamin D to your testes than with the application of direct sunlight.

Having enough sleep is very hard to achieve now a days since when you are adulting, work is important and many factors can affect it as well. Not having enough sleep and stress can lead to eating much that could also affect